Drafted By: Kamantha Naidoo THE HEALTH BABE!

Want a great butt that looks awesome in those jeans? Well to get a shapely bottom we need to build muscle and we must engage the muscles surrounding our glutes too.  There is no one-exercise solution, an effective workout is one that combines different moves and muscles. “Shapely butts used to be a desired outcome mainly for women but in my fitness classes, I have many men who also want to lift and build their derrières.”- Kamantha Naidoo (The Health Babe), Vancouver-based Personal Trainer.

This week at THE HEALTH BABE suggests that  our readers complete an at-home 3 minute butt and leg challenge. To get effective results, it is recommended that you complete the challenge 3 times a week amongst your normal cardio and regular exercise. Have an exercise matt, and a stopwatch or clock handy. Always warm-up beforehand so you dont injure yourself during any workout.

To do this workout:

Step 1:

Complete 1 minute of curtsy lunges. This exercise targets your glutes, inner and outer thighs, and quadricep muscles. To perform correctly stand with your feet hip width apart and take a step with either leg and cross behind the standing leg. Bend and lower your knees while keeping your torso upright and your abs contracted, then return to start. Alternate legs and repeat for 1 minute. Once you have mastered this move you can add dumbbells and engage in bicep curls during your curtsy lunges.

(Rest for 5-10 seconds with a quick feet shuffle or jog on the spot**)

Step 2:

Complete 1 minute of squat with side kick-outs. This exercise targets your glutes and thighs while also helping to improve hip flexibility. To perform correctly start with feet wider than shoulder width apart, squat until your thighs are parellel to the ground and ensure your knees are not exceeding beyond your toes. Keep your back straight and abs contracted. As you rise, shift your weight to your right foot as you kick-out to the side with your left foot. Return to starting position and alternate sides. During the entire exercise you can keep your hands straight out in front of you or wrists clenched in front of your chest.

(Rest **)

Step 3:

Complete 1 minute of Superplanks with leg raises. This exercise targets your abs, glutes, core and inner thighs. To perform correctly, get into plank position with your elbows on the floor directly under your shoulders. Ensure your back and butt are in line and your core is engaged. Begin by lifting one foot off the ground while maintaining plank position with the rest of your body. Return to start and alternate legs.    

If you want to start getting in shape for summer then start now, so you can look and feel great in your swimwear on the beach and all of those other fabulous summer outfits. Confidence is the new sexy, so go ahead and workout that body so you can flaunt it with confidence.  Remember to stick to a regular exercise routine and keep challenging yourself.

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Disclaimer:
Before engaging in any form of exercise, ensure your are physically fit and able to complete the exercises suggested. If you experience any pain or discomfort during the exercise, stop and seek a physician for a physical assessment.

For more information on The Health Babe visit:
www.thehealthbabe.com


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Author: Kamantha Naidoo THE HEALTH BABE!